ASDC CrossFit Presents Metcon Meltdown 2018

17
Feb

ASDC CrossFit Presents Metcon Meltdown 2018

ASDC CrossFit presents Metcon Meltdown 2019! This competition is going to push a high intensity under moderate load variances. Each workout is designed to push you mentally and physically; guaranteed to compete in 3 events as well as one Floater Wod. 15% of proceeds will go to a local animal shelter.
All WODS are now posted! Head over to https://www.conquestevents.net/events/metcon-meltdown/details to register.

Event Number One:
7 Min Cap Complete:
30 Calorie Row
20 Squat Clean Thrusters (115/85 S:95/65)
15 Calorie Row
10 Over-Head Squats

Event Number Two:
​RX: 9 MIN AMRAP (Time Includes C2B)
Cash In: 20 Chest to Bar Pull-ups

Then: AMRAP
10 Ring Dips
50 Dubs
14 Alternating Dumbbell Goblet Step-ups (50/35)

Scaled: 9 MIN AMRAP (Time Includes JPU)
Cash In: 20 Jumping Pull-Ups

Then: AMRAP
10 Ring Rows
100 Singles
14 Alternating Dumbbell Goblet Step-Ups (35/20)

Event Number Three:
RX: 8 MIN Cap
15 Hang Power Cleans (135/75)
15 Burpee Over Bar
15 Toes 2 Bar
10 Hang Power Cleans (155/95)
10 Burpee Over Bar
10 Toes 2 Bar
5 Hang Power Cleans (185/115)
5 Burpee Over Bar
5 Toes 2 Bar

Scaled: 8 MIN Cap
15 Hang Power Cleans (95/55)
15 Hand Release Push-Ups
15 Knee 2 Waist
10 Hang Power Cleans (115/65)
10 Hand Release Push-Ups
10 Knee 2 Waist
5 Hang Power Cleans (135/75)
5 Hand Release Push-Ups
5 Knee 2 Waist

Floater WOD:
5 MIN Cap:
1 MIN: Max Cal Assault Bike
Then:
4 MIN: Establish 1RM Deadlift
Each Cal counts as 1 additional pound to your Deadlift. Ex: 42 Cals / 350 Deadlift = 392 lbs